Feeling tired and weak on waking up in the morning is not a serious matter despite having a full night's sleep. Yes, if this problem persists, then it needs to be taken seriously. There can be many reasons behind this, such as lack of sleep hygiene, sleep apnea or insomnia, etc. In this situation, it is necessary to fix these problems as soon as possible.

In this article, we are telling about the main reasons, why we feel tired after waking up in the morning. Along with this, the solution to this problem has also been told -

(Read More - Fatigue and Dizziness)

  1. Waking up tired causes
  2. Morning fatigue treatment
  3. Takeaway
Doctors for Waking up tired and no energy

If you are feeling tired or weak upon waking up in the morning despite having a full sleep at night, then there can be many reasons behind it, which we are explaining here in detail -

Sleep inertia

Usually after waking up in the morning, your mind does not wake up immediately. It gradually becomes fully active. During this process, we feel a little tired and faint. If we do not activate our bodies during this time, then we can fall asleep again. This is called sleep inertia.

Due to sleep inertia, the motor and cognitive skills of the brain slow down. This is the reason why sometimes it seems impossible to do anything right after waking up. This condition can last from a few minutes to 1 hour. Usually, it gets corrected within 15 to 60 minutes. This usually happens when we wake up from a deep sleep. In this situation we may feel something like -

  • Drowsiness
  • Having difficulty concentrating
  • Unable to make a decision

Lack of sleep hygiene

Sleep hygiene has been considered essential for a good night's sleep. This gives a comfortable sleep to the person. At the same time, a lack of sleep hygiene can spoil sleep. Some of the deficiencies in sleep hygiene are as follows -

  • Not having a fixed time for sleeping at night and waking up in the morning.
  • Sleeping late in the day.
  • Looking at the phone or computer before sleeping.
  • The temperature of the room is not right while sleeping, there is more light and noise.
  • Bed or pillow not being comfortable.

Lack of attention to sleep hygiene affects sleep and one may feel tired and weak on waking up in the morning.

(Read More - Mental fatigue and exhaustion)

Sleep disorder

Some people feel tired in the morning even after following a good lifestyle and getting enough sleep at night. This problem indicates a sleep disorder. This includes sleep apneainsomniarestless leg syndrome, periodic limb movement syndrome, and bruxism. If someone feels that he is having this problem due to any of these sleep disorders, then he should visit a doctor immediately.

Bad lifestyle

Apart from sleep hygiene, poor lifestyle, and diet can also affect sleep, which is as follows -

  • Not exercising - Regular exercise leads to good sleep at night, but heavy exercise should be avoided before sleeping at night.
  • Excessive urination at night - Frequent urination while sleeping at night disturbs sleep and there can be difficulty in sleeping again. Due to this, on waking up in the morning, heaviness in the head and fatigue can be felt. Therefore, fluid intake should be reduced after the evening.
  • Bad diet - Eating fatty or spicy food before sleeping at night makes it difficult to digest, due to which it takes time to fall asleep. Both the quantity and quality of sleep can be affected.
  • Taking caffeine at night - Caffeine can stimulate a person's central nervous system. As a result, people who eat chocolate or drink caffeinated beverages before bed may have trouble falling asleep.
  • Drinking alcohol before sleeping - Drinking alcohol at night can cause sleep apnea and worsen the quality of sleep.

(Read More - 5 ways to beat menopause fatigue)


Due to the lack of iron in the body, one can feel tired throughout the day after waking up in the morning. Some of the symptoms of anemia can be as follows -


The sleep of a person suffering from anxiety can also be affected. Being worried all day can cause fatigue. Some of the symptoms of anxiety are as follows -

  • Increased heart rate
  • To sweat
  • Have trouble concentrating
  • Feeling nervous, anxious, or afraid

Apart from these, there are some other reasons, which cause fatigue and weakness on waking up in the morning -

This problem can be solved in the following ways -

  • Sleep Hygiene - Fix a time to sleep at night and wake up in the morning and follow it every day. Also, keep the sleeping room clean and there should be complete darkness and peace in it while sleeping.
  • Distance from gadgets - Try not to use any electronic gadgets especially mobile after 8 pm.
  • Do not take caffeine - Do not consume caffeinated beverages before sleeping at night. One, caffeine does not cause sleep and frequent urination can also occur.
  • Say no to alcohol - Alcohol has been considered the most harmful to health. This not only leads to poor sleep but can also lead to other health problems.
  • Better Digestion - Due to digestive problems at night, one cannot sleep properly. So, eat light at night and avoid foods that upset the digestive system.
  • Regular exercise - 15 to 20 minutes of exercise, yoga, or meditation must be done every morning. Just keep in mind that do not do any kind of heavy exercise before sleeping at night. Light stretching exercises can be done instead.

(Read More - Fatigue Panel)

Any problem related to sleep at night can cause fatigue and heaviness in the head the next morning. Therefore, it is necessary to get enough sleep at night. Also, all those activities should be avoided, which can spoil your sleep at night. Apart from this, there is also a need to focus on a good diet and regular exercise. This can help in getting enough and deep sleep at night. If the condition does not improve again, a doctor should be contacted immediately.

(Read More - 7 steps to beat the fatigue of virtual meetings)

Dr. Syed Mohd Shadman

Dr. Syed Mohd Shadman

General Physician
6 Years of Experience

Dr. Arun Mathur

Dr. Arun Mathur

General Physician
15 Years of Experience

Dr. Siddhartha Vatsa

Dr. Siddhartha Vatsa

General Physician
3 Years of Experience

Dr. Harshvardhan Deshpande

Dr. Harshvardhan Deshpande

General Physician
13 Years of Experience

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